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Having a slim body without a pile of belly fat is definitely the dream of many people. Accumulation of belly fat can be influenced by many things, from genetics to eating too many fatty foods
Fat acts as a source of body energy, supports cell function, protects body organs, and keeps the body warm. However, if it is excessive, belly fat or anywhere else on the body can spoil your appearance and increase the risk of various diseases.
Types of Belly Fat
Belly fat is divided into two, namely visceral fat and subcutaneous fat. Visceral fat is fat that is located around organs in the body, such as the intestines, stomach, and liver. While subcutaneous fat is fat that is under the skin and can be seen, and can be pinched.
Excess visceral fat and subcutaneous fat in the abdomen can cause the following conditions:
- Makes the body insensitive to insulin
- Raise blood pressure
- Increases the risk of developing Alzheimer's disease, colorectal cancer, breast cancer, type 2 diabetes, stroke, heart attack, kidney disease, fatty liver, and sleep apnea
Causes of Belly Fat
Accumulation of fat in the stomach can be influenced and caused by many things. Some of the factors that cause increased belly fat include:
1. Excessive calories
One of the things that is believed to be the cause of the accumulation of belly fat is the lack of balance between the calories consumed and those used. To overcome this, make sure the calories you consume are proportional to the calories you burn each day.
2. Unhe althy food menu
Less eating he althy food is also a trigger for accumulating belly fat. So that belly fat does not accumulate, reduce the consumption of foods and drinks that contain sugar and saturated fat. Increase your daily consumption of fruits, vegetables and whole grains.
3. Consumption of alcoholic beverages
Too much consumption of alcoholic beverages can also cause belly fat to accumulate. In addition, studies reveal that consuming large amounts of alcoholic beverages can also increase the risk of weight gain.
When stressed, the body will release the hormone cortisol in excess to help deal with stress. Excessive production of the hormone cortisol can lead to weight gain, especially in the abdominal area.
5. Lazy to move
Sedentary lifestyle aka often lying down, less active, and rarely exercising also allows the accumulation of belly fat. Therefore, it is recommended to do sports such as aerobics for 150 minutes per week to reduce belly fat.
6. Sleep disturbance
According to research, sleep disorders such as sleep deprivation and sleep apnea can make you more at risk for belly fat. When you don't get enough sleep, you tend to eat more and move less, causing belly fat to accumulate.
7. Effect of age (menopause)
The age factor also affects belly fat. With age, muscle mass will decrease. This makes the body burn fewer calories.
In addition, when you enter menopause, the female hormone estrogen will also decrease. This decrease in hormones makes the distribution of fat in the body more likely to occur in the abdomen.
The tendency of the body to store fat in the abdomen is also said to be influenced by genetic factors.
In addition, some people have a body shape like an 'apple', where the upper body is larger and wider than the lower body. This condition usually depends on genes passed down in families.
To reduce belly fat, take care of your he alth by avoiding the various causes of belly fat above and diligently exercising at least 30 minutes per day for 5 days a week.
If you find it difficult to reduce belly fat, you can consult further with your doctor to get the appropriate treatment.